CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Reps)
Tabata style, scoring total reps of all exercises
Start athletes on different stations as necessary to accomodate.
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
400m Row
PVC pipe good mornings, pass throughs, whirly birds 10 x 2
Gymnastics
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (Time)
For time:
Run 1600m
75 pushups
Run 800m
50 push ups
Run 400m
25 push ups
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
50 double unders
135/95# back squats, 10 reps
Skill instruction
CrossFit Algiers, WBBC NOLA - CrossFit
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20:00 of:
10 strict knees to elbows
20 one-legged squats, alternating
5 wall walks
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Skill instruction
Introduction to the Olympic Lifts.
Clean
Push Jerk
Split Jerk
Overhead squat/snatch
CrossFit Algiers, WBBC NOLA - CrossFit
Rain expected. Choose rowing if weather is bad. Cycle athletes on rowers to allow for class participation.
Metcon
Metcon (Time)
5 RFT of Run 400m
Rest two minutes.
CrossFit Algiers, WBBC NOLA - Foundations M/W/F
Warm-up
Intro to Jump ropes in warm up/ 5:00 Jumprope practice
Hip Mobility Drill #1 Intro to GHD
Intro to pull up variations/scaling options